Workout nutrition

Screenshot_20170826-154311~2

We all know that what you eat is important. But what about when you eat?  Especially if you’re working out?

Pre-exercise nutrition needs

Before 2-3 hours of exercise i.e During your pre-workout breakfast one can have either of carbs , protein and fats. One can have a mixed meal as well while some prefer a light breakfast like smoothie or liquids which helps to :

  • sustain energy;
  • boost performance;
  • hydrate;
  • preserve muscle mass; and
  • speed recovery

Here are some yummy examples for you :

  • 1-2 cup of carbs like Berries or Banana
  • 1 thumb of fats (mixed nuts or flax seeds)
  • 1 scoop chocolate protein powder
  • 1 fist spinach
  • 1 thumb peanut butter
  • 1 glass of chocolate milk or unsweetened almond milk

During-exercise nutrition needs

Above all, you’ll want to maintain hydration.

Goals of nutrition during exercise:

  • stay hydrated;
  • provide immediate fuel;
  • boost performance;
  • preserve muscle; and
  • improve recovery.

The maximum amount of carbohydrates that can be digested/absorbed during exercise is 60-70 grams per hour.

However, if you include protein in the mix, you can achieve the same endurance benefits with only 30-45 grams of carbohydrate per hour. Note: the protein also protects against muscle breakdown so it’s typically a good idea to add some in.

Example : Any Sport Drink or Water

(note: it’s very important to drink water during your workout , your body needs hydration)

Post-exercise nutrition needs

Post-workout nutrition can help you:

  • recover;
  • rehydrate;
  • refuel;
  • build muscle; and
  • improve future performance.

0-2 hours after exercise

Here’s how men might build it:

  • 2 palms of protein- roasted chana/ eggs/ soyachunks veggie dish
  • 2 fists of vegetables;
  • 2 cupped handfuls of carbs; – Vegetable multigrain sandwich/tortilla/frankie
  • 2 thumbs of fats; – peanut butter
  • low-calorie beverage like water.

And here’s how women might build it:

  • 1 palm of protein;
  • 1 fist of vegetables;
  • 1 cupped handful of carbs;
  • 1 thumb of fats;
  • low-calorie beverage like water.

Advertisements

Eat Your Way For Beautiful Skin :)

 

 

I am sure everyone has a favourite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of micronutrients is essential to support this rapid growth.Besides skin treatments and face packs, what we eat is also important. So, one must consume healthy foods to get a clear and glowing skin. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free.
However, there are foods that can clear our systems and give us healthy skin. Those are : 

  • Beetroot: Beetroot purges our bodies of toxins; they clear the blood, liver and fight free radicals. Besides beetroots contains potassium, iron, magnesium, phosphorous, fibre and vitamins A, B, and C.
  • Pomegranate: This fruit is available all year round and you must make good use of it as it prevent free radicals and clears the blood. Pomegranate is an antioxidant fruit that improves immunity, reduces cholesterol and enhances blood circulation.
  • Fennel: This herb has two strong properties: it is an antioxidant and detoxifier. It also tones the skin and improves blood circulation. Fennel also keeps the skin hydrated and moisturised.
  • Peppermint: Mint or pudhina eases stress, and has healing properties for respiratory discomfort. Peppermint soothes the skin and is used in several natural medicine for its healing properties.
  • Water: This substance is crucial for the functioning of the body and it is the best way to clear your system.
  • Berries: Antioxidants are mainly found in dark berries like blueberry, mulberry and strawberries. They can also prevent cravings, perfect for weight loss.
  • Nuts: Acne plaguing you into adulthood? Then chomp on some nuts to fight acne since they contains selenium and zinc. Pumpkin seeds and almonds help purify the blood and provide nutrients beneficial to the body.
  • Brown rice: High levels of blood sugar can have a negative effect on skin. Hence here’s another reason to consume brown rice to control the blood sugar levels. Brown rice also contain antioxidants which are beneficial for the body.
  • Legumes: Did you know legumes have healing properties? Legumes are rich in proteins which are important for healing and cell building. They are also high in fibre and improve digestion and clear the system.
  • Garlic: This herb purges the body and the blood from harmful bacteria. A clear system and good blood circulation improves the condition of the skin.
  • Tomatoes: Protect your skin from the sun with tomatoes. It also reduces acne and reduces the oiliness of your skin. Tomatoes also help cure sunburn.
  • Eggs: Another good source of selenium are eggs. They also contains zinc and protein, which are both beneficial for healthy skin. Consume eggs to fight skin problems.
  • Sweet potatoes: High blood sugar can create an out burst on the skin. But sweet potatoes are rich in fibre and carbohydrates that can improve digestion. Clearing the system can improve the skin.
  • Walnuts: Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put shine in your hair and aid in making skin smoother and younger looking.
  • Beans: Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.
  • Green Tea: GREEN TEA”S high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cup throughout your day.

 

X Pictures / Jupiterimages

Photos.com / Jupiterimages
Creatas Images /  Jupiterimages  Photos.com / JupiterimagesBrand X Pictures / Jupiterimages

LOOK FIT AND BEAUTIFUL THIS NAVRATRI !

AND IT’S NAVRATRIII… I am sure how excited you all would be, indeed me too as it being my fav. most festival. Navratri being a festival of lord DURGA MAA brings so much of colours in the cities and the states that people are just crazy and always awaits for this festival to come throughout the year. The nine nights is all about looking your best, having high energy level & soaking in the festive spirit. Correct ? Navratri might be a few more days away, but i guess the preparations have surely begun as it’s pivotal to start taking proper care of our diet and fitness regimen from now on. And those who love to make a strong fashion statement, it’s time to get their act together. And also it’s that time of the year again when festivities, faith and fasting take precedence. By following this DIY tips and the Diet will surely help you to have toned and beautiful body look. It can help detoxify your body, cleanse your mind and leave you feeling great!

img_26881

FITNESS MANTRA :

Being myself a Garba lover, building stamina, strength and endurance is essential so that the body doesn’t feel exhausted. To do so, one needs to start working out, so that when you dance for long hours you feel less exhausted. A perfect combo of cardio, light weights and a healthy diet should be a part of your daily routine. Include yoga, pilates, zumba, core strengthening exercises, cycling, jogging and other forms of cardio. And people like dancer’s, sport person, active people out there don’t need to hesitate much as i am sure you know why is it imp.

EAT RIGHT AND STAY FAB :

We all wish to eat tempting foods without gaining weight. Am i right ? But there’s no substitute to healthy eating. You should try to avoid oily, cheesy stuffs, sweets & caffeine. Instead incorporate more of nuts, eggs, fruits, vegetables, salads, sprouts and healthy liquid fluids like coconut water, lemon juice, green tea, buttermilk, vegetable juices and green smoothies which energizes you and keeps dehydration away. Also try to eat good fats and minerals rich foods. Please avoid crash diets. Drink atleast 8-10 glasses of water in this festival & also focus more on balanced diet. I hope this helps you all out. Wishing you all HAPPY NAVRATRI 🙂 Stay healthy & beautiful!

QUICK TIPS :

  • Workout for 4-5 days a week
  • Avoid eating street foods late at nights.
  • Increase water intake by 1 litre than normal quantity foe glowing skin.
  • Have citrus fruits and vegetables like lemon, tomatoes and oranges.
  • Avoid sugary and oily foods
  • Eat in 5-6 intervals. Don’t starve yourself.
  • Stop binging on “Namkeens” when fasting as they are high in salts.
  • Substitute Sugar with “Honey” & “Jaggery”.
  • Use skimmed milk instead of full cream milk.
  • Eat raita, dates (khajur), kheer like foods.
  • During fasts (norta), combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also try to bake, roast or grill vegetables instead of deep-frying them.
  • 10 POINTS IN HOW TO LOSE WEIGHT EASILY !

1. Reduce your portions by using smaller plates, asking for a small ice cream cone, beverage or sandwich instead of a large, splitting main dish at a restaurant with a friend or ordering a lunch-size portion even at dinner. It’s better to take a fixed portion on to the plate and not eat directly from the serving bowl. Do you know just 2 cookies or small biscuits more than your requirement in a day will make you put on 5 Kgs in a year and 25 Kgs in 5 years? So we need to take care of our serving sizes.

2. Increase the volume. Choose low-fat, high-fiber foods which fill you up with minimal calories. Fruits, vegetables, whole grains and legumes are high-volume foods that not only help trim your waistline but also provide nutrients essential for health.

3. Add fruits and vegetables to all your meals. Add one fruit or vegetable to every meal, and you’ll be on your way to lower blood pressure and improved health. Try apples for breakfast, raw cucumber or carrots with lunch and fruit salad with dinner.

4. Hydrate yourself. Get a water bottle and carry it with you everywhere you go. You’ll find yourself drinking water while you’re driving, at your desk, during meetings and watching TV. Drinking water instead of coffee, soda, fruit punch or other sweetened beverages saves calories as it keeps your body functioning optimally. Drinking lukewarm water is even better.

5. Go Vegan majorly. Eat meatless meals for at least 5 days per week or more. Choose a paneer/mushroom curry instead of chicken or mutton curry, vegetable sandwich in place of a chicken sandwich, veggie burger instead of hamburger. You’ll consume less fat and saturated fat, plus increase your fiber intake!

6. Enhance your Breakfast  Studies show people who start the day with breakfast cereal have higher intakes of vitamins and fiber and lower intakes of fat and saturated fat. For the healthiest cereal, choose one with at least five grams of fiber and no more than eight grams sugar per serving. Pour on skim milk for a double bonus!

7. Don’t eat before the tube Stop eating meals while watching TV or snacking during your favorite show. Research plus common sense tells us we eat more when we’re watching the tube.

8. Not 3 but 5. Have at least 5 small meals a day in place of 3 big ones to keep your metabolic rate high which in turn helps in weight loss. A good day’s diet should have small and frequent meals i.e.5 meals in the day rather than 3 big meals. We need to learn to have the Best Breakfast, Nutritious Midmorning snack, Good Lunch, Light Evening snack with beverage and an Early Dinner every day.

9. Pack your meals. Instead of buying lunch every day, or worse yet, skipping lunch altogether, pack your lunch as far as possible. Make a sandwich with whole grain bread, a chapatti roll with lots of veggies, salad like sliced cucumbers and tomatoes, and grated carrots. Add a piece of fresh fruit. Satisfy your sweet tooth with yogurt or fat-free pudding and your need for crunch with soya sticks, murmura ,almonds ,or may be just a little ‘saunf’( fennel seeds). You’ll save money and eat less fat, salt and sugar.

10. Do not fast, do not feast. Neither skip meals nor have everything in one meal. We need to learn to eat when we are hungry & stop when sufficiently full. We need to learn to self-regulate.

 

How did i reduce my weight with this simple tips!

Okay! So it ain’t a rocket science i must say. You need a lot of hardwork to reduce those extra sloppy, ugly & saggy fats in you. PANIC? No you did not do that but just follow some tips which helped me to lose those extra pounds i was carrying. I’ll be sharing you my experience on how i lost 33 Kgs in 2 years. Yes that’s too much long term result, but as one says slow & steady wins the race. The winning part is that i have’nt used any medium of weight training exercise’s one does in the gym after spending that hefty amount of money & getting no results in the end. Would you do that when you yourself can get healthy & fit at your home by just following some simple tips ? So here’s the thing, some relevant tips i started incorporating in myself & became a little conscious, beacause c’mon everyone dream’s to have that perfect healthy & fit body & when you see your transformed version of yourself in the mirror you feel proud as well as glad for looking so beautiful you 🙂

TIPS :

  • GREEN TEA – Yes! It works wonders. It’s fully loaded with antioxidants & nutrients. It’s a great source of weight loss. It also helps you to fight cancer as well as brings glow to your skin.Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive levels of fluoride. I always go for a cup of either Lipton Green Tea or Tetley ( Ginger & Honey ) in the morning. If you don’t like green tea then you can replace it with a Glass of lukewarm water + 1 tspn Honey + some drops of Lemon Juice. This too works out for good results.
  • CEREALS – Throughout the day i keep the formula in my mind of having large breakfast & lunch and small dinner. It’s the key in keeping you energised for the whole day. “Lunching like a prince and dining like a pauper really IS the key to keeping trim.” That’s so valid. I started with having cereals in the morning which are maily carbs & proteins. Foods Like: Wholegrains , Cornflakes + Milk (cow) , Muthiya , Rava Upma or Oats Upma , Oatmeal , Poha , Sprouts , Idli , Uttapam , Egg Albumin or Egg White (if nonvegetarian) + 2 slices of toast bread. Any food one can have based on the indian style. These all things were made in less oil. And a glass of any citrus fruit juice to energise your immune system.
  • LUNCH – Always eat your food in breaks or intervals. Do not eat full three meals but eat in 1-2 hours, this will make your immunity still. In lunch you can have 2 thin Roti (without ghee), any green leafy vegetable sabji or pulses , a plate of salad , a glass of buttermilk or curd , Dal or any vegetable soup. At evening you can have mamra , popcorn , khakhra etc. or any fruit.
  • DINNER – In dinner have light food. Try to avoid carbs at night this will make you reduce weight fast & too quick. You can have a glass of milk , a plate of salad , boiled egg , any fruit juice or vegetable juice.
  • DRINK LOTS OF WATER –  Keeping body hydrated is neccesary. Atleast drink 7-8 glasses of water in a day. It helps in detoxification of the body as well as brings glow to your skin.
  • DAILY 1 HOUR OF ANY CARDIOVASCULAR EXERCISE – Go for a walk. Brisk walk gives better & quick results. You can do Yoga , Running , Swimming , Dancing , Stretching , Skipping etc. Any exercise which makes you sweat & burn calories.
  • MEDITATE – Yes! Meditation keeps your mind controlled from having sudden craves for delicious foods. It helps you keep a positive mind as well helps in  good digestion.
  • KEEP A POSITIVE ATTITUDE – Keeping a positive attitude helps you to stay fit & healthy!
  • EAT RAINBOW COLOUR FOODS –